Viimeinen koitos ennen illan rientoja♥️
TBA

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Hang squat snatches

105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg - 20 kg
Power snatch 25 kg - 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

EMOM x 9mins
1st - 10 Barbell Glute Bridge (moderate - 2sec hold at top)
2nd - 10 Monster Walks Forward and Backward
3rd - 20sec Star Side Plank/side

"The Seven"
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters (61 / 43 kg)
7 Knees to Elbows
7 Deadlift (110 / 75 kg)
7 Burpees
7 Kettlebell Swings (30 kg / 1.5 pood)
7 Pull-ups

*Kevennä painoja sen mukaan, että lämmittelyssä 7 toistoa voi tehdä putkeen hyvällä tekniikalla.

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Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.

Clean

Shoulder & hip mobility
10min

Barbell warm up
10min

Deadlift Clean complex
In 10min build up as heavy weight as possible of:

2 deadlifts
1 clean

E2mom for 20min
5 bar over burpees
3 DL
1 clean

RX
70/100kg

Scaled
75% of Clean 1RM

Easy Pace and Heavy Weights

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio

WOD
7rds
8x hang power clean
8x thruster
8x burpee

WOD

10 rounds for time of:

15 Burpees

15 M / 10 W Calories Assault Bike

15 Wall Ball